5-10min Bike/Airbike/Row
Then 3 rounds:
8 Medball Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps
5 Strict Pull-Up/Ring Row

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Thoracic Flow 2.0 video + 10 Vertical Squat Jump

60min amrap:

• 20cal soutu
• 20 renkaan lyönti lekalla
• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 20 torsonator twist

Painot kommenttiin.

AM: 140 min
Warm up for 15 min

1.Strength
A. Every 2 minutes for 6 sets:
3 Push press @ weight used last week
- 3 x 47.5 kg
- 3 x 50 kg

B. Every 2 minutes for 7 sets:
1 Weighted Chest to bar @ weight used last week
- 17 kg

2.Metcon
4x4 min on/1 min off:
15-20 cal Ski-erg
10 Double DB Snatch - 10 kg
3 Bar muscle ups

Total reps: 5 rounds + 15 cal + 10 DBS + 2 BMU

3.Strength accessory
A. 50 reps of Partner leg throws each

B. 4x30 s Weighted plank hold - 15 kg

C. Strict pull ups
- 10 10 8

D. 3 sets:
20 shoulder press - 15 kg
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

PM: 40 min
1 min walk/1 min run
5.6 km, 7.15 min/km
HR 125/154

Cap: 30 minutes
50 Box Jumps
50 Pull Ups
50 Kettlebell Swings
50 Overhead Lunges with Medicine Ball
50 Toes to Bar
50 Push Press
50 Supermans
50 Wall Balls
50 Burpees
50 Double Unders

** Per Kara**
Must do each set of 50 Total but can break up the order of the skills.

I finished the following:
50 Box Jumps (16 inch)
50 Kettlebell Swings (30 lb)
50 Overhead Lunges with Medicine Ball (10 lb)
50 Toes to Bar
50 Push Press (45lb)
50 Supermans
50 Burpees

(did not get to Pull Ups, Wall Balls or Double Unders)

20 min AMRAP:

5 push ups
10 sit ups
15 air squats

Benchpress amrap @80%

1Power Snatch+2 OHS 4sets
1Power Clean +2FSQ+1Jerk
Back squat 5x4

Strict muscleup - progressions

-5 x 1 rengas leuanveto niin ylös kun menee, false grip
-5 x 3 superslow turn
-5 x1-2 tempo ring dip
-5 x 10-20 sec ring support hold

1000m row
1 min rest
1000m ski
1 min rest
1000 bike